Partner up!

Sunday, July 20


Fire Hydrants
Bird Dogs
Scapula Push ups x 15-20
Lat activations
Super rack stretch


Row 250 meters
10 GHD Hip Extensions
5 Front Squat
5 Push Press
10 Ring Rows
30 second Handstand hold

Cool down:

3 Skin the cats
10 Xiaopeng Forwards
Straddle hold, 2 minutes


Partner Conditioning:

10 rounds each for time:
5 Thrusters (115/75)
10 Pull ups
100 meter run

Partners alternate rounds.


Advanced – REST DAY!

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them

Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them

Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:

Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.



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